- October brings a premium of food that is fundamentally into the Mediterranean diet.
- Pears, butternsome pumpkins, grenade apples and Brussels sprouts are all at their peak.
- Autumn is also an ideal time to stock up on stacks, lentils and pumpkins in doses with stapling clips such as pecannies.
By October, cooler temperatures are here to stay. And so is a new harvest made of root vegetables, winter pumpkins, apples and pears. Adding these seasonal fruit and vegetables to your plate is not only delicious. It can also match the Mediterranean diet, from which it has been shown that it reduces the risk of heart disease, type -2 -diabetes, metabolic syndrome, cancer and more.
In autumn it is not just about the products. It is also a time when other hearty Mediterranean diet foods such as beans, lentils and nuts look common on our plates.
So take your favorite sweater, dig out the inventory and load this eight Mediterranean diet food. You are the favorites of nutritionists, so you won’t miss them!
1. Pumpkin.
The products are loaded with antioxidants and fiber, which is believed to be behind many of the health benefits of the Mediterranean of the diet. And pumpkin is no exception.
Of course, October brings an abundance of products with pumpkin taste to the shelves of grocery stores. However, if you really want to harvest the diet of pumpkin, stick to the basics and feet with doses of 100% pumpkin (check whether the list of ingredients only contains pumpkin). It is free of additives, preservatives and additional sugar, but rich in antioxidants such as beta carotene that protect the body cells from oxidative stress Dosenkürbis is also a surprising fiber source (almost 4 grams per half cup).
Another plus for pumpkin in cans: there is no preparatory work. After you have immersed yourself, think beyond Pie and add classic autumn dishes such as soups, oatmeal and pasta pumpkin.
2. lenses
Whether they are in doses or dry, beans and lenses are another Mediterranean diet basic food. So make sure you throw some lentils in your shopping cart. “With protein, iron and soluble fiber, they perfectly match the Mediterranean diet for plant -based forward goods,” she says Besser Berger, RDN, CDN, CLT.
Only half a cup of cooked lenses contains impressive 9 grams of heart -healthy plant protein. They also offer 8 grams of fiber, which means that they are well on the way to reach their daily fiber goals (about 25 grams a day for women and 38 grams for men). The lenses are also packed with polyphenols, vegetable compounds that reduce the inflammation.
While lentils are delicious in every season, autumn is an ideal time to add them to their meal rotation. Her earthy taste complements other seasonal vegetables such as carrots, onions and pumpkin, which makes it a nutrient -rich pantry, says Berger.
3. Pear
Apples can get all the attention, but autumn is the pear season! “Pears are a sweet October enjoyment that can be paired as a snack, a healthy dessert or as a salad with hearty food,” says Sheri Gaw, RDN, CDCES. Not only are they delicious, they are also very good for them. Studies have shown that pears contain nutrients and compounds that can protect against cancer, diabetes and obesity and strengthen immunity. For example, pears are rich in the immune -strong fiber pectin. They also contain strong anti -inflammatory compounds such as chlorogenic acid, flavonole and coffee acid.
Of course, they are delicious as a snack alone. But they are also a nutritious, tasteful addition to salads, cakes and oatmeal.
4. Mushrooms
“The Mediterranean diet is celebrated for its focus on whole, nutrient -rich foods that promote long -term health, and mushrooms fit exactly,” says Lauren Manaker, MS, RDN, LDN, CLEC. This is not all yet. Mushrooms are also a surprising source of phytochemicals that have been shown that they protect the brain from oxidative stress. “Research even combines certain mushrooms with cognitive functional advantages,” says Manier.
However, mushrooms are more than just their diet. They are a fantastic meat replacement. You can help you limit red meat – an important principle of the Mediterranean diet – and at the same time enjoy satisfactory, tasteful meals, says Manier. Your rich Umami taste works well in a variety of hearty autumn dishes such as casserole, pasta and of course mushroom soup.
5. Butternusskürbis
Usually you will find butternusskürbis all year round. However, autumn is when this sweet, nutty pumpkin is at its peak. In return for all of this taste, they achieve a lot of vitamin A, potassium and fiber. This hearty winter pumpkin is also rich in carotenoids, which can combat inflammation and improve heart health.
Like pumpkin, butternusskurbis can be used in both sweet and hearty recipes. GAW recommends roasting it to mix it into a creamy soup or bake in a lot of fibrous muffins.
6. Pecans
Nuts are another Mediterranean diet. While nuts are a comfortable, snacky food in every season when autumn rolls around, think of the pecans. Your rich, butter -like aromas of course make you autumn. While pecans don’t get near as much attention as other nuts, you should. In addition to the provision of heavy vitamins, they are also rich in unsaturated fats that are contained in the Mediterranean diet in abundance. “These healthy fats are advantageous for heart health and can help reduce cholesterol levels,” says Brianne Okuszka, Mppd, RDN.
Rette pecans not only for snacks or your Thanksgiving pecanny cake. Sprinkle them on oatmeal, pasta and salads inspired in autumn. They are also delicious additions to pumpkin bread, roasted pumpkin, muffins and energy.
7. Brussels sprouts
A vegetable that has had a great shine in recent years is the sprout of bunch. The vegetation period for rose bushes climax in the autumn months. It is a good time to stock up while you are the most tasty.
In addition to their hearty taste, there are many advantages to eat more from this modest vegetables. For example, 1 cup of cooked Brussels sprouts adds 4 grams of fiber to your plate. It also delivers more than 100% of the day vitamin C, an antioxidant that has tackled inflammation.
Of course you can always roast them until they are caramelized and crispy in the oven. But why stop there? Put them raw in salads, stir them into quiche or give them a quick frying with some thinly cut shallots. You can’t go wrong with anything!
8. Pomegranate
“Grenade apples climax in autumn and bring taste disorders with Mediterranean dishes,” says Berger. Your juicy ruby ​​red seeds are not only pretty to look at. This rich red color comes from antioxidants called anthocyanes, which can protect against chronic inflammation associated with the development of heart disease and cancer. These sweet little seeds are also a delicious way to add fiber to your day (4 grams per half cups).
“Sprinkle these pearls over grain bowls, roasted pumpkin or yogurt for a colorful, nutrient -rich thrust,” suggests Berger.
Our expert
If you follow the Mediterranean diet, you can give your meals variety to lean into the seasons. October is the perfect time to use the premium of food that is fundamental to the Mediterranean diet. So download your shopping cart with a dosing pumpkin, lentils, pears, mushrooms, butternus pumpkins, pecannies, Brussels sprouts and garnet cubes. Nutritionists say they are filled with nutrients that can reduce inflammation and that can lead to great protection against a long list of chronic diseases.
However, these aromatic food is not just about your nutritional powers. They are extremely versatile and work in an endless series of seasonal recipes, soups, salads and pasta to fast bread, muffins and more. Add them to your shopping list and keep them!
